WARM UP

3 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
10 PVC DEADLIFT
10 BANDED SCAPULA RETRACTION


STRENGHT

EMOM 12’30» CADA 2’30»

2 DEAD LIFT (2-1-1-1)
8 LAT PULL DOWN
*RIR 2 (ENTRE EL 85-90%)


SKILL

REPASO DU


METCON

AMRAP 18´ PAREJAS RELEVOS

RX

10 HSPU
20 KB SWING | 20/16 KG
40 DU

SCALED

10 STRICT PUSH UP
20 KB SWING | 16/12 KG
40 DU

OPEN

10 STRICT PUSH UP
20 KB SWING | 12/8 KG
40 SU